- All Levels Yoga - Ages 13+
- Family Yoga - All Ages
- Herbs for Health Series - Ages 16+
- Women, Hormones, and the Xenoestrogen Connection - Adults
- Silent Sittings and Guided Meditations - Ages 14+
- Pilates - Adults
- Tai Chi - Adults
- Nia Technique - Adults
- ZUMBA® fitness class - Adults
- Zumba Fitness ® Dance Theme Party Night! - Ages 18+
- Holistic Health Empowerment Workshops – The Scoop on Gluten: Why it’s harmful and how to go gluten-free - Adults
All Levels Yoga - Ages 13+
Mondays, 5:30 – 6:30pm, Wednesdays, 5:45 – 7:00pm
The word Yoga means to join or unite. The practice of Yoga is about happiness and mindfulness. As we stretch and strengthen we also gain a sense of peace and expansion. Please join me for a 75-minute Hatha influenced Yoga class. This class is designed for beginners and intermediate practitioners alike. We warm the body gradually as we practice at room temperature and bring awareness to the breath. First time Yoga students are welcome!
Cost: $10 per class
Session: 10 weeks
Class Size: Minimum 2, Maximum 20
Students know Meredith for her passion for making Yoga accessible and enjoyable for everyone. She encourages students to learn in their personal style, whether it is auditory, visually or kinesthetically. Meredith believes teachers don’t make things happen, they let things happen and it is her goal to create an environment for you to embrace your full potential. Meredith trained at the Himalaya Yoga Valley Institute in Goa, India, a 200/500 hr school recognized by the Yoga Alliance. She holds a B.A. in Psychology from Miami University in Oxford, Ohio. Meredith has also trained in restorative Yoga at Kripalu and holds a Pilates certification from Core Pilates in NYC.
Family Yoga - All Ages
First Saturday of each month, 10:00 – 11:00am
Family Yoga is a wonderful way for everyone in the family to get exercise, and bond at the same time. Family yoga modifies poses for the whole family. Using yoga games, songs, and stories that bring joy and fun into the practice. We will also do partner poses, breathing exercises, and short guided visualizations. You will all feel great, and leave with fun yoga activities to do together at home.
Hollie has been working in the field of Early Childhood Education for more than 20 years. She has a B.S. in Montessori/Early Childhood Education from Xavier University. She also has a music education background. Hollie earned her 200 hour Yoga Teaching Certificate in 2009. She created a program for children using her experience as an early childhood educator, a musician, and a yoga teacher. Hollie’s classes are engaging, developmentally appropriate, and fun for families and kids.
Herbs for Health Series - Ages 16+
Thursdays, 6:00 – 8:00Ppm
This workshop series, repeated in the second half of the semester, will be an introduction to herbs and using them therapeutically. The goal is to demystify herbs, learn about some common wild herbs growing as weeds all around us and common kitchen herbs that can be used therapeutically, simple recipes to make and formulas to take home, as well as resources for continued education. Each week we’ll cover a different topic to help empower you with your own healthcare. Become your own and your family’s Herbalist.
WEEK 1 – February 13: Introduction to Herbalism
This workshop will give you a good foundation knowledge of herbalism, from the definition of an herb, to the basic types of formulas. We’ll talk about where to find herbs, how to tell if they’re fresh, and how to find good books and other resources.
WEEK 2 – February 20: Do It Yourself Herbal Teas
This workshop will teach you the difference between herbal teas and caffeinated teas. We’ll talk about when teas are used best therapeutically, the different methods of steeping teas and tea accessories. We’ll discuss local wild herbs and their uses in teas and finish the day with making our own tea blend to take home along with an informative handout including recipes. Of course there will taste testing, too!
WEEK 3 – February 27: Do It Yourself Herbal Tinctures
This workshop will teach you the definition of a tincture, how they’re different from teas, and when they’re best used therapeutically. We’ll talk about the different menstruums (or solvents) used to make these easily portable, concentrated formulas, like alcohol, vinegar, and glycerin, and the different methods of making them. We’ll discuss herbs that work well as tinctures and finish the day with making our own tincture from a choice of herbs to take home along with an informative handout including recipes.
WEEK 4 – March 6: Do It Yourself Herbal Oils & Salves
This workshop will teach you about the ingredients and methods for making herbal oils and salves and their various uses. There’s a lot more than you might think, from culinary or therapeutic, to cosmetic. These could make a great homemade gift, too. You’ll get to watch a demonstration of making both formulas and get some to take home, along with a detailed handout with instructions and recipes.
WEEK 5 – February 6 and March 13: Food as Herbs & Herbs as Food
This workshop will focus on how we can make food our daily health tonic. There’s a lot of therapeutic value to many foods and many herbs can be incorporated into tasty healthy dishes. We’ll discuss both topics and how to make some great recipes that will be in the handouts to take home. Of course, you won’t leave without getting to try some for yourself!
Cost: $20/class or $85 for all 5 weeks of one session
Session: Each session 5 weeks
Session 1: 1/9/14 – 2/6/14
Session 2: 2/13/14 – 3/13/14
Class Size: Minimum 3, Maximum 20
More Information: Visit www.mightyoakfromlittleacorn.com
My life has been a collage of experiences that have revolved around plants. My interest in plants and health started with working at health food stores and apprenticing on organic farms here and on the west coast. I learned much more about herbs when I had my daughter and started my own tea business. I finally decided to go back to school for Botany at Miami University. Since graduating, I have started my own business bringing together all of my skills: leading wild edible and herbal plant walks, teaching about herbalism and foraging, and offering plant surveys, and garden planning consultations, while specializing in native plants. You can check it out at www.mightyoakfromlittleacorn.com.
Please pre-register by 6:00pm the week of the class to ensure there are enough materials for everyone.
Women, Hormones, and the Xenoestrogen Connection - Adults
Thursday, March 13th, 7:00 – 8:30pm
Are you confused about female hormones and how they work in the body? Do you suffer from a variety of PMS symptoms such as cramping, tender breasts, irritability, and other cyclical problems? Have you been on birth control or hormone replacement therapy and found that it caused unwanted side effects? Would you like to find out about natural and holistic ways in which to address hormonal imbalances? Women of all ages struggle with hormonal issues which are exasperated by the environment we live in and the taboos around talking about the female cycles. Break those taboos! Being a woman is lovely! Come learn, share, connect, and heal with us.
In this workshop, you’ll learn:
- The basics of the female hormonal cycle
- Holistic tips and tricks to help balance hormones, decrease PMS, and increase libido
- Which foods support balanced hormones and increase personal vitality
- How environmental chemicals, birth control, and HRT are sabotaging your hormonal balance
If you want to know more about your body and your hormones, in a fun, relaxed, and safe atmosphere, you won’t want to miss this workshop. This workshop is just for adult women, specifically so that attendees will feel more comfortable discussing and sharing struggles on subjects that women have been encouraged to hide or endure in silence.
Cost: $20 for pre-registration, $25 on day of workshop. Sign up for This Lovely Newsletter to receive information on discounted, pre-registration tickets!
How To Register: Are you ready to balance hormones, decrease PMS, increase libido, and be empowered? Your Next Step: Register for the Women, Hormones, and the Xenoestrogen Connection Workshop
More Information: Space is limited, so take action now to improve your life. If you have any questions at all, I would be happy to hear from you! Email me at Zarleen@this-lovelylife.com. In the meantime, feel free to visit my website at www.This-LovelyLife.com to learn more about my unique approach to health.
Women, these days, have a lot on their plates and have to wear many hats. Responsibilities such as raising children, often single-handedly, while working a full-time job and maintaining a household may lead to exhaustion, stress, and anxiety. Eating well, relaxing and sleeping, making time for relationships, play, and self-expression are commonly left behind. The physical, mental, and emotional systems of the body are taxed, leading to health problems such as asthma, allergies, anemia, arthritis, muscle and joint pain, bladder and urinary tract infections, bone loss, candida and yeast infections, constipation, depression, digestive distress, eating disorders, fibromyalgia, fibroids, hypoglycemia, immune system disorders, menstrual problems, mood swings, obesity, PMS, etc.
Traditionally, women have not been taught to set good boundaries or to take proper care of themselves. Moment to moment, seven days a week, 24 hours a day, they are asked to lend their wisdom, skill, creative energy, and good cheer to support the growth and success of their employers, husbands, lovers, children, and communities while their own needs are put on hold. Like Great Mother Earth, they have been assumed to have infinite resources. And because they love life and love people, they have dug deeply to provide for them. But sooner or later, one by one, women are discovering that in order to continue to enjoy life with those they love, they have to learn to make more careful choices to nourish and sustain themselves.
This workshop series is designed to help women to empower themselves and implement a practice of self-nurture and self-love. Workshops will focus on various aspects of women’s health and wellness, such as sugar cravings, energy, libido, weight loss, allergies, PMS, and relationships. My goal is to create a safe space for women to learn, share, connect, and heal. When women nourish themselves through knowledge and community, they have more strength, peace of mind, love, and happiness to share with the people in their lives.
Holistic Health Empowerment Workshops – The Scoop on Gluten: Why it’s harmful and how to go gluten-free - Adults
Thursday, May 22, 6:30 – 8:00pm
Are you wondering why there are so many gluten-free products out there? Have you heard that going gluten-free can help some illnesses, but don’t understand why or how to cut gluten from your diet? Do you have digestive issues such as constipation, diarrhea, bloating, belly weight gain, or other discomfort? Do you suffer from depression, mood swings, sudden anger or anxiety, or do you have chronic joint pain? Find out all about gluten and how gluten sensitivity or intolerance may be contributing to any or all of these symptoms.
In this workshop, you’ll learn:
- Where to find gluten and why these products are different than they were 100 years ago
- How gluten affects the body and the many symptoms gluten intolerance or sensitivity causes or aggravates
- Basic guidelines on how to go gluten-free, including hidden sources of gluten
- Holistic tips and trick for healing from the damage long-term gluten exposure can cause
If you want to get the scoop on gluten, understand how it may be affecting your health, and learn some easy tips for going gluten-free, you won’t want to miss this fun, interactive, and enlightening workshop. Gluten-free snacks will be provided! Both men and women are encouraged to attend. Become an empowered participant in your own health and healing! Join us for The Scoop on Gluten!
Cost: $15 for pre-registration, $20 on day of workshop. All charges apply upon register. Sign up for This Lovely Newsletter to receive information on discounted, pre-registration tickets!
How To Register: Are you ready to Get the Scoop on Gluten and feel great?
Your Next Step: Register for The Scoop on Gluten Workshop
More Information: Space is limited, so take action now to improve your life. The investment in your health is about the cost of a movie ticket. Are you worth it? If you have any questions at all, I would be happy to hear from you! Email me at Zarleen@this-lovelylife.com. In the meantime, feel free to visit my website at www.This-LovelyLife.com to learn more about my unique approach to health.
In an age of healing where the current model of medicine has 70% of the U.S. population is on at least one prescription drug, there is no better time to get involved in your own health and wellness. Our bodies are amazing machines that are capable of drastic healing. The human body is always trying to attain a state of homeostasis or balance; it just needs the right tools to achieve this. It is not just the chemical processes in the body that affect health, but what our brains and emotions are contributing. We are whole people, not just individual parts put together like a puzzle. Each part of us influences every other part. If you are worried and stressed all the time, your body is releasing hormones that affect the ability of your organs to function properly. If you are eating allergenic foods, or foods full of toxins, it causes inflammation throughout the body that can lead to major illness such as diabetes, cancer, and heart disease. Inflammatory foods also affect how well your mind works, causing foggy thinking, poor judgment, and more stress – thus creating a vicious circle.
I invite you to take part in your health! Get to know your body, your mind, and your contributions, whether negative or positive, to your body’s endeavors to maintain homeostasis. Become empowered through education, sharing, connecting, and healing. Pain, inflammation, and illness are our bodies’ way of telling us that we are out of balance. These workshops will help you learn to listen to your body, make connections, and begin the healing process. Your body communicates subtly at first with little aches and pains, chipping nails, dry skin, etc., then as time goes by, it “yells” to you with major illnesses and chronic pain. Don’t let it get to that stage. Take charge now, start listening, caring for, and creating a dialogue with your body, mind, and spirit. Join us for these fun, interactive, and informative Holistic Health Empowerment Workshops, and invest in an ounce of preventions so you will not have to pay for a pound of cure!
Your Next Step: Register for The Scoop on Gluten Workshop
Silent Sittings and Guided Meditations- Ages 14+
Thursdays, 7:30 – 8:15pm
Many people hear the word “meditation” and get discouraged. They think that meditation is something complex, with rules and complicated rituals. Here is a place where you can relax and not stress out about “doing it right.” Silent Sitting is about relaxing the mind in a relaxing atmosphere.
Participants do not have to know anything at all about meditation, and there will not be any complex rules or rituals. We will simply get together to sit calmly and quietly for a period of time. Simply sitting quietly while relaxing the mind and breath does wonders for your health. Some of the benefits include: lower blood pressure, relaxed nervous system, relieved muscle tension, and reduced anxiety. Regular Silent Sitting can also help with concentration, depression, self-esteem, motivation, headaches/migraines, digestive issues, insomnia, and much more.
Classes meet during the last 3 Thursdays of each month, in a wonderfully peaceful Silent Sitting room with large windows that overlook the trees. The nature of this meeting is completely relaxed, so if you have never meditated, come and be pleasantly surprised, and if you have meditated before, come and enjoy the warm feeling of sitting quietly with others. Each class includes 1 or 2 healing guided meditations for variety and clarity. The space is carpeted, but bringing a pillow or mat will increase comfort levels. A $5 (or more) donation to the CCAC is happily encouraged.
Cost: A $5 donation to the CCAC is happily encouraged
Session: 7 Weeks (1/23/14 – 3/6/14, No class 2/27/14)
Class Size: Minimum 3, Maximum 25
More Information: The Silent Siting classes do not build upon each other, so participants can show up to any one, two, three, or all, and never need feel as if they are behind!
Zarleen Watts is a Certified Health Coach who has been studying holistic health and cooking for more than 20 years. She founded This Lovely Life, Holistic Health & Wellness Coaching to fulfill her passion of working with people who want to enjoy healthy, happy, balanced lives, but understand that they need guidance and support to achieve their goals. Zarleen leads workshops on health and offers one-on-one health and food coaching. She is happy to work with anyone who is serious about getting healthy, but specializes in those who suffer from allergic reactions, including skin issues, food intolerances, emotional imbalances, fatigue, digestive issues, weight gain, and other allergic manifestations, as well as those who struggle with emotional eating habits and cravings. She helps her clients make nourishing food and lifestyle choices, and then supports them through the process of creating healthy sustainable habits that will last a lifetime. She feels that mental “down-time” is a crucial part of crafting a healthy, happy life, and wanted to create a time and place where people could come to relax and let the pressures of the day melt away. Therefore, she worked with the CCAC to create and host free Silent Sitting classes.
ZUMBA® Fitness Class - Ages 12+
Wednesdays, 6:30 – 7:30pm, Saturdays 10:30 – 11:30am
The Zumba® workout program fuses Latin rhythms and easy-to-follow moves to create a one-of-a-kind FUN fitness program! The goal is simple: for people to want to work out and to enjoy every minute of it. Zumba® participants achieve long-term benefits by attending the one exciting hour of calorie-burning and body-energizing movements. The routines feature interval-training sessions where fast and slow rhythms and resistance training are combined to tone and sculpt your body while burning fat. Zumba® classes are special in that they add Latin flavor and international zest into an ordinary dance workout class, and anyone can participate-there is no RIGHT way to do the moves.
Information about Zumba® can be found at: www.zumba.com.
Cost: $7/class; $5/class with the purchase of a 5 or 10 class pass.
Robin Goodrich is a licensed Zumba Instructor who has gone through both Basic and Basic 2 Training along with Core technique. In addition to leading classes at the CCAC, Robin has lead classes at McKie Center in Northside and at the Western Hills Mercy Healthplex. Robin’s one true passion has always been music and Zumba has become a way to enjoy that music and become fit in the process.
Robin loves to motivate and encourage her participants to stay fit and promotes a supportive group of participants. Making a workout a party in disguise is the secret behind Zumba Fitness’ success and popularity. “Ditch the workout, join the party!”
Hi, I am Sue Ware come enjoy the pure dance fun of Zumba with me! I have taken part in many styles of aerobic based dance exercise and studied some form of dance most of my life (ballet, jazz, modern, belly dancing), but nothing compares to Zumba. I have an advanced education in the health industry that includes a strong understanding of anatomy and physiology. I have a strong personal interest in disease and injury prevention. I believe that a healthy active lifestyle is a vital element for enjoying life!!
Zumba Fitness® Dance Theme Party Night!- Ages 18+
2nd Wednesday of every month, 7:00 – 8:00pm
This special once a month party will range from the very popular “Glow Parties” (dancing under black lights) to decade parties (50-90s). This gives all Zumba Fitness Participants a chance to show off routines in a party atmosphere without the hassles of “club dancing”.
Cost: $7 drop in, $5 with class pass
Class Size: Max 25
My name is Robin Goodrich and I have been teaching Zumba® at the CCAC since December 2012. I have enjoyed music all my life. Growing up with older sisters and parents there were often different genres of music playing in all parts of the house. Some of us sang and danced while others played instruments. I started my Zumba® adventure as a participant in October 2011. A year later when the instructor, who was attending college, left to follow her career she entrusted her class to me. I went for training, got licensed to teach Zumba Fitness® and have been leading the class ever since.
Pilates - Adults
Mondays, 9:30 – 10:30am, Thursdays, 6:30 – 7:30pm, Fridays, 9:00 – 10:00am
Cost: $8 per class, or $60 for a 10 class pass.
Maintaining a connection between mind, body and form has been a focus throughout Barbara Sferra’s life. She participated in gymnastics from Jr. High School through College. She took her first dance class at the age of 22 and has been dancing ever since. She was introduced to Pilates as a means to strengthen her core and improve her overall movement and well-being. In August 2008, Barbara received her Pilates certification from Pendleton Pilates, where she currently teaches Group and Private Reformer Classes, Mat Classes, and Initial Consultations. Professionally, Barbara has a background in Employee Relations and Training, and currently gives back to the community through various volunteer activities.
Nia Technique - Adults
Tuesdays, 6:00 – 7:00pm, Thursdays, 6:00 – 7:00pm
The Nia technique is an expressive body-mind movement and fitness program incorporating dance, martial arts and healing arts, including yoga. It is a cardiovascular program that uses whole-body, expressive, grounded movement. Nia is adaptable to most levels of fitness, age and body types.
Cost: $10/class for a single class, $80 for a 10 class pass, $140 for a 20 class pass, $6 per class for students (with a valid student ID) and seniors (over 65 years)
I discovered Nia in 2003 during my quest for an exercise program that I would stick to for more that three months – six years later, I still love every minute of the magic that is Nia. As a scientist by day, I find that Nia helps balance out my logical and practical side with this creative, expressive, and therapeutic movement form that leaves me feeling energized, centered and happy. I completed my white belt in 2009 and now look forward to sharing the joy of Nia with my students.
Mary Singler is a certified blue belt Nia instructor, a registered Yoga teacher (RYT), and a certified fitness instructor through the American College of Sports Medicine. Mary has taught in many realms of mind and body fitness for 20 years. She holds a master’s degree is in health promotion with a focus in cardio-respiratory fitness. Mary spent years in martial arts and other realms of movement but dance has always been her one true love. Of Nia Mary says “The beauty that Nia brings out in individual students inspires me to teach this lovely form of movement. I see a hand bent with age offer a heartfelt gesture; I see an athletic expression of energetic movement – both movements are gifts. I invite you to come and express your best self through a class filled with laughter, diversity and fun.”
Tai Chi Chuan - Adults
Tuesdays, 10:00 – 11:00am and 7:30 – 8:30pm, Fridays, 10:00 – 11:00am
Tai Chi is the slow meditative Chinese martial art practiced to promote health, balance, mental calm and clarity. Come and join us to learn and practice this profound and wonderful art. No previous experience is necessary.
Cost: The sessions are offered free of charge, except that a donation to the CCAC, of any amount, will be greatly appreciated.
The Tuesday evening sessions will be led by Uri Sella, a resident of Clifton, as a service to the community. Uri has been a serious and dedicated Tai Chi practitioner for the past 15 years, most recently as a student of Master Mok Lau. Uri has taught Tai Chi classes in Israel and in Cincinnati.
Dr. Michael Porte, Ph.D. is a professor emeritus as the University of Cincinnati and an adjunct instructor of tai chi at Cincinnati State. He is certified by Dr. Paul Lam to teach tai chi for arthritis, and seated tai chi and fall prevention.
Preregistration required. Send an email to email@example.com and put “Tai Chi” in the subject line.
Drop in class – feel free to come any Tuesday evening. Suggested minimum donation of at least $5 per class.
Send an email to firstname.lastname@example.org and put “Tai Chi” in the subject line. The charge is a contribution to the CCAC of $35 for 12 weeks of classes.